Check Your Recovery Pulse



Assess how fit you are by measuring your recovery heart rate. This shows how fast your heartbeat returns to normal after exercise – a sign of how efficiently your heart is working. This self-test will take around four minutes, so it can be easily added to part of your weekly fitness workout. Here’s the process.

Step 1: Do three minutes of continuous step-ups, using a bottom step or sturdy box at least 30cm high. (Step up with your right foot then your left; down with right then left; repeat over and over.)

Step 2: Pause for 30 seconds.

Step 3: Now take your pulse. Compare it with the rates below to gauge your level of fitness.

Step 4: Repeat this test at the end of each week of an exercise programme to monitor your improvement.

Women

Age
Unfit
Average
Fit
Very Fit
30-39 >109  100-109 78-99 <78
40-49 >112 101-112 80-100  <80
50-59 >115 106-115 86-105    <86
60-69 >118 109-118 90-108

<90

 

 

 

 


Men

Age
Unfit
Average
Fit
Very Fit
30-39 >118 106-118 84-105  <84
40-49 >118 109-122 88-108 <88
50-59 >123 114-123 92-113 <92
60-69 >127            118-127 95-117 <95

 
 
 
From HealthSmart Magazine
 
Quotable Quote

“ The problem with beauty is that it''s like being born rich and getting poorer. ”

— Joan Collins